Author:
February 15, 2021
mbg Nutrition & Health Writer
By Eliza Sullivan
mbg Nutrition & Health Writer
Eliza Sullivan is a food writer and SEO editor at mindbodygreen. She writes about food, recipes, and nutrition—among other things. She studied journalism at Boston University.
Image by Monica Grabkowska / Unsplash
February 15, 2021
As the seasons change, my pantry shifts, too—and one ingredient I always rotate back in during chillier months is lentils. Sure, they occasionally make appearances in my summer salads and bowls, but one of my favorite cold-weather dishes is a good lentil soup.
"Lentils are a nutritious, delicious, and accessible food that make a great pantry staple," says Serena Poon, C.N., CHC, CHN, chef, nutritionist, and nutritional energy practitioner."Lentils deliver important macronutrients and vitamins and can be stored in a well-sealed container in a cool, dry place for a long time." Not only that, but they're an easy, low-waste purchase since they're in the bulk sections of many stores.
Why you should be adding lentils to your pantry.
Beyond their solid shelf life, there are nutritional reasons to stock up on lentils, too. Similar to other legumes, they offer a good source of plant-based protein and fiber. They also offer "an array of vitamins and minerals,such asfolate, potassium, iron, and manganese," according to Poon.
More uniquely, "Lentils are rich in polyphenols, which makes thempotent antioxidants1," says Poon, "and also gives them properties that protect against inflammation and diseases." And that aforementioned fiber is a form of prebiotics, which fuel the good bacteria in our gut, to keep our gut microbiome thriving.
The notable nutrients among different lentil varieties are majorly similar, but according to Poon, "One standout is beluga lentils. These sturdy, black lentils also contain anthocyanins, which carry potent antioxidant properties."
The lentil varieties & how to cook with them.
When you do head to a store to pick them up, you'll find an array of varieties waiting for you—in a rainbow of colors, to boot. So how do you know what type to buy, and how should you cook with them?
If you're working with a recipe, it's best to follow their directions, because while the nutrient profiles may be similar, how they cook won't be. For more general prep, Poon had some advice for how to cook each type of lentil:
- Brown and green lentils: These are probably some of the most commonly used in the United States. "Brown and green lentils are a perfect choice for lentil soup or for a lentilpurée," says Poon. "To make a simple, nutritious meal, blend an array of vegetables with cooked lentils, vegetable stock, and spices, and heat on the stove." To cook them, rinse them and then simmer for about 30 minutes, until they become tender.
- Red (or yellow) lentils: "Commonly used in Indian curries and dals, they also blend well into soups," says Poon. "Red lentils have a sweet and nutty flavor that pairs well with vibrant spices." They cook the quickest, taking only about 15 minutes to become tender, but they also break down some as they cook. This creates a creamy texture, perfect for stews.
- French lentils: Sometimes also called le puy lentils, these "tend to hold their shape more than other varietals and make perfect side dishes or salad additions," says Poon. In regards to flavor, there are some peppery undertones that pair well with aromatics like garlic and onions. "I love to create a simple side dish with prepared French lentils, garlic, and mirepoix," she says. These take about 25 minutes to reach ideal tenderness, and as with all varieties, should be rinsed before cooking.
- Beluga lentils: Along with their extra antioxidants, beluga lentils are extra resilient in texture. Poon explains that they "make a wonderful addition to a warm salad or stuffing" but also that she loves "mixing earthy beluga lentils with fresh, crispy veggies like cucumber, red onion, and a simple homemade lemon vinaigrette to enjoy as a stand-alone salad." These should be cooked to around al dente, about 20 minutes at a simmer.
10 lentil-based recipes to try.
When it comes to cooking with lentils, soup and salads are definitely a go-to, but there's so much more you can do with them. Here are some of our favorite recipe ideas:
- An M.D.'s stomach-soothing lentil soup
- A simple vegan chili with "exploded lentils"
- A hearty ragù with lentils and eggplant
- A one-pot vegan baked ziti with plenty of protein
- A salmon salad with French lentils and flavors
- A macro-bowl with plenty of probiotics
- A big bowl of vegan chili-mac for comfort
- A tahini and turmeric accented cauliflower-lentil salad
- A protein-packed kale caesar with lentil croutons
- A lentil soup that skips the lectins
If you want to up your legumes' nutrients, you can consider sprouting them (check out our guide here), which can make them easier to digest and improve the nutrient availability. So this winter, consider trying different cooking methods for these affordable little super-legumes—there are so many ways to prepare them, so you'll never get bored.
FAQs
Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes.
What's the healthiest way to eat lentils? ›
Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.
Why are lentils bad for you? ›
Lentils contain lysine, which is an essential amino acid.
According to studies, consuming too much lysine might induce gallstones, increase cholesterol levels and impair kidney function. Furthermore, experts confirm that very high doses of lysine might produce stomach discomfort and diarrhea.
How do you cook lentils to keep nutrients? ›
It's best to give them a rinse before cooking, to remove impurities. You can then place them in a pot, cover them with water and a pinch of salt, bring them to a boil, and let them simmer uncovered for 20–30 minutes ( 27 ). Your lentils should be slightly crunchy or soft, depending on your preference.
What happens if you don't soak lentils before cooking? ›
Here's why soaking lentils is important
Fact 1: Soaking lentils improves digestion and nutrition absorption as it can neutralise lectins and phytates present that may cause gas and bloating. Fact 2: Soaking lentils also reduces its cooking time. It also brings prana (life) into the legume.
Should you rinse lentils before cooking? ›
Lentils do not require it but can be soaked in order to reduce cooking time by about half. Before cooking, rinse lentils in cold water, pick over to remove debris or shrivelled lentils, then drain.
How many times a week should you eat lentils? ›
Studies suggest that eating beans and lentils at least four times per week helps lower blood pressure as well as the risk of heart disease, type 2 diabetes and prostate cancer. Legumes are sold dried in packages and already cooked in cans.
Do lentils clean your gut? ›
Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
Who should not eat lentils? ›
Due to their high fiber content, people with certain digestive disorders may need to limit or avoid eating lentils. Over half of their content is carbohydrates, so lentils are not considered keto-friendly.
The polyphenols in lentils may help reduce blood pressure and cholesterol, helping your heart and cardiovascular system. A review of eight trials found that individuals who ate about a cup of legumes every day for ten weeks experienced a decrease in their blood pressure.
Are lentils healthier than eggs? ›
Pulses are an excellent source of plant-based protein as one cup of lentils contains about 14-16 grams of protein which is way more than 1 large boiled egg. Lentils are a great source of fiber and complex carbohydrates.
How do you cook lentils without losing nutrients? ›
Boil, then simmer
Once you've got your liquid and aromatics in, bring it all to a boil. Then immediately turn down the heat and simmer the mixture, covered, for 15 minutes. Taste and adjust the seasoning, then continue to simmer, uncovered, for 3 to 5 minutes, or until the lentils are just tender.
Should you throw away lentil water? ›
However, discard the water used for soaking and after cooking lentils or beans ensure to rinse them well, so that any gas-producing carbohydrates are eliminated.
Do you throw out water after soaking lentils? ›
Rules for soaking
*If you are soaking whole grains and legumes, soak for 8-10 hours. *Never discard water from soaking. Utilise it for nutrient benefit.
How do you know if lentils are cooked properly? ›
The best way to tell if lentils are cooked is to try to mash one with a fork. If it's easy to mash it, it's fully cooked. If it doesn't give or just breakfast, you may need to simmer if for a few extra minutes. Lentils are an economical and speedy way to add iron and heart-healthy vegan protein to your diet.
Is it better to soak or boil lentils? ›
You do have to cook them, although soaking them first can have benefits. It does things to the enzymes that make the lentils less starchy and easier to digest with less gas. If you want them cold for a salad, you'll still have to cook them, then rinse in cool water.
How soft should lentils be when cooked? ›
The lentils should be tender and somewhat firm but not crunchy, gritty, or mealy. If the lentils are not yet to your desired level of doneness, allow them to cook a little longer and test again. Repeat this until the lentils have reached the required texture.
Is it OK to eat slightly undercooked lentils? ›
Lentils should always be consumed well-cooked as when raw or undercooked they can cause serious health problems, food poisoning and, in very extreme cases, even death. It's all because they contain natural compounds called lectins which are toxic but fortunately, cooking destroys them!
